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<\/p>\nAy\u015fe G\u00fcl G\u00fcven<\/p>\n<\/div>\n
1 \u2013 \u00d6\u011f\u00fcnlerinizi ge\u00e7i\u015ftirmeyin<\/strong><\/p>\n \u00c7ok zorda kalmad\u0131k\u00e7a sa\u011flam bir kahvalt\u0131 yapmaya, ayak \u00fcst\u00fc at\u0131\u015ft\u0131rmalardan ya da fast foodlardan uzak durmaya,\u00a0 k\u0131sa veya uzun \u00f6\u011f\u00fcnlerde sa\u011fl\u0131kl\u0131 tercihler yapmaya \u00f6zen g\u00f6sterin. Bu zinde olman\u0131z\u0131 ve hastal\u0131klardan korunman\u0131z\u0131 sa\u011flar.<\/p>\n 2 \u2013<\/strong> Evde daha \u00e7ok yemek pi\u015firin<\/strong><\/p>\n Ara\u015ft\u0131rmalar, evde daha fazla yemek pi\u015firen insanlar\u0131n beslenme kalitesinin d\u0131\u015farda beslenen insanlara g\u00f6re daha iyi oldu\u011funu g\u00f6steriyor. Bu ayn\u0131 zamanda ki\u015fiye az ya\u011fl\u0131 ve enerjik bir beden de sa\u011fl\u0131yor.<\/p>\n 3 \u2013 Yiyecekleriniz hakk\u0131nda planlama yap\u0131n<\/strong><\/p>\n Al\u0131\u015fveri\u015finizi haftal\u0131k yap\u0131yorsan\u0131z elinizde listeniz olsun. Pazartesi kurubaklagil+ tah\u0131l+yo\u011furt, sal\u0131 \u00e7orba+tavuk+pilav, \u00e7ar\u015famba bal\u0131k+salata+sa\u011fl\u0131kl\u0131 bir tatl\u0131 vs. dolaplar\u0131n\u0131z sa\u011fl\u0131kl\u0131 besinlerle dolu olursa i\u015finiz kolayla\u015f\u0131r.<\/p>\n 4 \u2013 \u00c7e\u015fitli ve renkli beslenin<\/strong><\/p>\n G\u00fcnl\u00fck beslenmeniz i\u00e7inde mevsim sebze, meyve, yeterli hayvansal protein, kurubaklagiller, s\u00fct \u00fcr\u00fcnleri ve faydal\u0131 ya\u011flar\u0131 bar\u0131nd\u0131r\u0131n. Beyaz, mor, ye\u015fil renkli lahanan\u0131n y\u00fcksek lif i\u00e7eri\u011fi ile prebiyotik g\u00fcc\u00fc, C vitamini ve anti-kanserojen etkisinden faydalan\u0131rken, yine k\u0131rm\u0131z\u0131, ye\u015fil, sar\u0131 renklerde olabilen elman\u0131n farkl\u0131 flavonoid g\u00fc\u00e7lerinden veya y\u00fcksek \u00e7\u00f6z\u00fcnebilir lifli yap\u0131s\u0131yla kolesterol d\u00fc\u015f\u00fcr\u00fcc\u00fc i\u00e7eri\u011finden yararlan\u0131n.<\/p>\n 5 \u2013 H\u0131zl\u0131 zay\u0131flatan diyetlerden ka\u00e7\u0131n\u0131n<\/strong><\/p>\n Hayat\u0131n\u0131zda tutabilece\u011finiz, ya\u015fam\u0131n\u0131za, tercihlerinize, sa\u011fl\u0131\u011f\u0131n\u0131za uygun, s\u00fcrd\u00fcrebilir beslenme planlar\u0131n\u0131n pe\u015finde olun. Size ayda 6-10 kilo kaybettiren pop\u00fclerlik ad\u0131na yap\u0131lan diyetlerden ka\u00e7\u0131n\u0131n ve bunu \u00f6neren ki\u015finin mesleki yeterlili\u011fini sorgulay\u0131p, ara\u015ft\u0131r\u0131n. Verdi\u011finiz kilo a\u011f\u0131rl\u0131kl\u0131 kas ve su olaca\u011f\u0131 i\u00e7in sarkma, g\u00fcnl\u00fck mikro ve makro besin \u00f6\u011felerinde yetersizlik buna ba\u011fl\u0131 halsizlik, sa\u00e7 ve ciltte erken y\u0131pranma da cabas\u0131. \u00d6zetle geri alaca\u011f\u0131n\u0131z kilolar\u0131 vermek i\u00e7in \u00e7aba ve para harcamay\u0131n.<\/p>\n 6 \u2013 Detoks kar\u0131\u015f\u0131mlar\u0131ndan medet ummay\u0131n<\/strong><\/p>\n V\u00fccudunuzun strese girmedi\u011fi ya\u011f a\u011f\u0131rl\u0131kl\u0131 kilo verimini sa\u011flayacak beslenme planlar\u0131n\u0131 benimseyin. D\u00fc\u015f\u00fck kalorili programlar\u0131 uygulayacaksan\u0131z 2-3 g\u00fcn\u00fc a\u015fmay\u0131n ve hareketli g\u00fcnlerinize denk getirmeyin. Besinleri \u00e7i\u011fnemek beynin tokluk sinyallerini ba\u015flat\u0131r. Di\u015flerinizi kullan\u0131n, midenizin besinleri par\u00e7alay\u0131p emilecek forma getirmesi i\u00e7in \u00e7al\u0131\u015ft\u0131r\u0131n ki bazal metabolik h\u0131z\u0131n\u0131z arts\u0131n.<\/p>\n 7 \u2013 Bitkisel a\u011f\u0131rl\u0131kl\u0131 beslenin<\/strong><\/p>\n Meyve, sebze, tam tah\u0131llar ve baklagillerden zengin bitki bazl\u0131 bir diyet sa\u011fl\u0131kl\u0131 olmak ve sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 korumak i\u00e7in harika bir yoldur. Bu besinler lif, vitamin, mineraller a\u00e7\u0131s\u0131ndan zengin, kolesterol i\u00e7ermez ve d\u00fc\u015f\u00fck kalorileri ile kilo art\u0131\u015f\u0131n\u0131 \u00f6nler, ideal kilonuza ula\u015fman\u0131za ve koruman\u0131za yard\u0131mc\u0131d\u0131r.<\/p>\n 8 \u2013 A\u00e7l\u0131k ataklar\u0131na haz\u0131r olun<\/strong><\/p>\n Sa\u011fl\u0131kl\u0131 at\u0131\u015ft\u0131rmal\u0131klar\u0131 haz\u0131r bulundurun. Al\u0131\u015fveri\u015f listenizde taze kuruyemi\u015fler, taze meyveler, kuru meyveler, yulaf, son kullan\u0131m\u0131 uzun olmayan galetalar, yo\u011furt, peynir, bitkisel s\u00fct gibi besinleri bulundurun ama k\u00f6t\u00fcye kullanmay\u0131n.<\/p>\n 9 \u2013 Buzdolab\u0131n\u0131z\u0131 haz\u0131r tutun<\/strong><\/p>\n Hava s\u0131zd\u0131rmaz kaplara taze meyve ve sebzeleri nemini alacak ka\u011f\u0131t havlulara sar\u0131p saklay\u0131n. A\u00e7l\u0131k bas\u0131nca hemen y\u0131kay\u0131p, do\u011fray\u0131p t\u00fcketin.<\/p>\n 10 \u2013 Dondurucuyu kullan\u0131n<\/strong><\/p>\n Dolab\u0131n\u0131zda sa\u011fl\u0131kl\u0131 at\u0131\u015ft\u0131rmal\u0131klar ya da kolayca yemek formuna d\u00f6n\u00fc\u015fecek besinleri depolay\u0131n. Dondurucuya at\u0131lm\u0131\u015f ha\u015flanm\u0131\u015f kurubaklagiller, m\u0131s\u0131r, \u00f6nceden pi\u015fmi\u015f yemekler ya da et, tavuk, bal\u0131klar \u00e7\u00f6z\u00fcm olabilir.<\/p>\n 11 \u2013 \u0130\u015flenmi\u015f etlerden ka\u00e7\u0131n\u0131n<\/strong><\/p>\n 2015 y\u0131l\u0131nda, 10 \u00fclkeden 22 uzman\u0131n 800’den fazla epidemiyolojik \u00e7al\u0131\u015fmay\u0131 de\u011ferlendirmesinin ard\u0131ndan, D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fc’n\u00fcn Uluslararas\u0131 Ara\u015ft\u0131rmalar Ajans\u0131, i\u015flenmi\u015f et t\u00fcketimini kal\u0131n ba\u011f\u0131rsak kanseri i\u00e7in kanserojen olarak s\u0131n\u0131flad\u0131. Ara\u015ft\u0131rmalar bu t\u00fcr etlerin meme, prostat, pankreas ve genel kansere ba\u011fl\u0131 \u00f6l\u00fcm riskini art\u0131rd\u0131\u011f\u0131n\u0131 da g\u00f6steriyor.<\/p>\n 12 \u2013 Karbonhidrat t\u00fcketiminizi kontrol edin<\/strong><\/p>\n Karbonhidrat t\u00fcketiminizi de\u011fil basit karbonhidrat al\u0131m\u0131n\u0131z\u0131 azalt\u0131n. Un, \u015feker, ekmek, makarna, yufka basit karbonhidratlard\u0131r. T\u00fcketimi artt\u0131\u011f\u0131nda kilo art\u0131\u015f\u0131na ba\u011fl\u0131 Tip 2 diyabet, kalp, metabolik sendrom gibi yayg\u0131n g\u00f6r\u00fclen hastal\u0131k risklerini art\u0131r\u0131r.<\/p>\n 13 \u2013 Al\u0131\u015fveri\u015fe tok \u00e7\u0131k\u0131n<\/strong><\/p>\n Kan \u015fekeriniz d\u00fc\u015f\u00fcnce raflardaki \u00e7o\u011fu \u015feye ihtiyac\u0131n\u0131z varm\u0131\u015f gibi gelebilir. Rengarenk ilgi \u00e7ekici at\u0131\u015ft\u0131rmal\u0131klar akl\u0131n\u0131z\u0131 \u00e7elebilir. Bu nedenle al\u0131\u015fveri\u015fe \u00e7\u0131karken karn\u0131n\u0131z mutlaka tok olsun.<\/p>\n 14 \u2013 \u0130htiya\u00e7lar\u0131 listeleyin<\/strong><\/p>\n Gerekmeyen \u015feyleri almamak i\u00e7in ihtiya\u00e7lar \u00e7\u0131kt\u0131k\u00e7a liste yap\u0131n. B\u00f6ylece tekrar tekrar al\u0131\u015fveri\u015fe gitmezsiniz.<\/p>\n 15 \u2013 Yeterince su i\u00e7in<\/strong><\/p>\n D\u00fczenli su i\u00e7mek g\u00fcnl\u00fck enerjiyi korumay\u0131, v\u00fccudu toksinlerden ar\u0131nd\u0131rmay\u0131, zay\u0131flamay\u0131, kilo kontrol\u00fcn\u00fc, ya\u011f yakmay\u0131 ve i\u015ftah\u0131 etkiler. Suyun yan\u0131 s\u0131ra \u00e7orbalar, ayran, cac\u0131k, s\u00fct, bitkisel s\u00fct, su i\u00e7eri\u011fi y\u00fcksek meyve ve sebzelerden de faydalan\u0131n.<\/p>\n 16 \u2013 G\u00fcnl\u00fck rutininize fiziksel aktivite ekleyin<\/strong><\/p>\n \u0130\u015f, e\u011fitim, g\u00fcnl\u00fck i\u015fler hayat\u0131 me\u015fgul eder, ancak program\u0131n\u0131za k\u00fc\u00e7\u00fck egzersiz molalar\u0131 ekleyin. \u00d6\u011flen aralar\u0131 yemekten sonra 15 dakika da olsa y\u00fcr\u00fcy\u00fcn, toplu ta\u015f\u0131ma tercih edin, merdiven kullan\u0131n.<\/p>\n 17 \u2013 Duygusal a\u00e7l\u0131kla fiziksel a\u00e7l\u0131\u011f\u0131 ay\u0131rt edin<\/strong><\/p>\n Stresinizi y\u00f6netmenin ya da hafifletmenin bir yolu olacakt\u0131r. Stresle ba\u015f etme yollar\u0131n\u0131 ara\u015ft\u0131r\u0131n, destek al\u0131n. Yiyecekleri bir \u00f6d\u00fcl, kutlama ya da teselli olarak g\u00f6rmeyin. Biliyoruz ki sa\u011fl\u0131ks\u0131z yiyecekler sizi o anl\u0131k mutlu etse de uzun vadede mutsuzlu\u011fa s\u00fcr\u00fckler.<\/p>\n 18 \u2013 Besin alerjisinden \u015f\u00fcpheleniyorsan\u0131z test yapt\u0131r\u0131n <\/strong><\/p>\n Toplumumuzda besin alerjisine en s\u0131k yol a\u00e7an besinler\u00a0inek s\u00fct\u00fc, yumurta ak\u0131, deniz \u00fcr\u00fcnleri, f\u0131nd\u0131k, f\u0131st\u0131k ve bu\u011fdayd\u0131r.\u00a0Besin alerjileri g\u00fcnl\u00fck enerjinizi d\u00fc\u015f\u00fcrebilir. Bu nedenle \u015f\u00fcphelendi\u011finiz g\u0131dalar varsa test yapt\u0131r\u0131n.<\/p>\n 19 \u2013 Alkol al\u0131yorsan\u0131z, azalt\u0131n<\/strong><\/p>\n Alkoll\u00fc i\u00e7ki t\u00fcketme al\u0131\u015fkanl\u0131\u011f\u0131n\u0131z varsa bundan vazge\u00e7meye \u00e7al\u0131\u015f\u0131n, b\u0131rakam\u0131yorsan\u0131z da azalt\u0131n. Alkol bo\u015f enerjidir, bize d\u00f6n\u00fc\u015f\u00fc ya\u011f \u015feklinde olur. Alkol al\u0131rken, yan\u0131nda at\u0131\u015ft\u0131rd\u0131\u011f\u0131n\u0131z cips gibi besinlerin de fazla kalorili olduklar\u0131n\u0131 unutmay\u0131n.<\/p>\n 20 \u2013 Ya\u011f t\u00fcketimini kesmeyin<\/strong><\/p>\n Ya\u011f t\u00fcketimini \u00f6zellikle kilo vermek i\u00e7in k\u0131s\u0131tlamay\u0131n. Sadece kat\u0131 ya\u011flardan uzak durun, daha \u00e7ok so\u011fuk s\u0131k\u0131m nat\u00fcrel zeytinya\u011f\u0131n\u0131 ve tereya\u011f\u0131n\u0131 tercih edin. Yemeklerinizi haz\u0131rlarken k\u0131zartma yerine \u0131zgara, ha\u015flama, buharda ve f\u0131r\u0131nda pi\u015firme y\u00f6ntemlerini kullan\u0131n.<\/p>\n","protected":false},"excerpt":{"rendered":" Yeni y\u0131l hedefleri aras\u0131nda sa\u011fl\u0131kl\u0131 bir ya\u015fam, kilo verip fit g\u00f6r\u00fcnmek ilk s\u0131ralardad\u0131r. \u2018\u2019Bu hedeflere giden yolun b\u00fcy\u00fck bir k\u0131sm\u0131 bilin\u00e7li beslenmeden ge\u00e7er\u2019\u2019 diyen Uzman Diyetisyen Ay\u015fe G\u00fcl G\u00fcven, kolay uygulanabilen etkili \u00f6nerilerde bulundu…<\/p>\n","protected":false},"author":1,"featured_media":68953,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30],"tags":[2224,243,1762,9759,875],"class_list":["post-68952","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-besin","tag-kilo","tag-meyve","tag-saglikli","tag-yag"],"_links":{"self":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/68952","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=68952"}],"version-history":[{"count":1,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/68952\/revisions"}],"predecessor-version":[{"id":68954,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/68952\/revisions\/68954"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/media\/68953"}],"wp:attachment":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=68952"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=68952"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=68952"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"\"](\"https:\/\/i01.sozcucdn.com\/wp-content\/uploads\/2023\/01\/02\/02-saglikliyiz-20.jpg\" "\\"\\"")
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